Do you ever get a nagging feeling that you’re a fraud? A feeling like you don’t deserve your accomplishments, you’ll never be “good enough,” and it’s only a matter of time before people find out? That feeling has a name: impostor syndrome.
Impostor syndrome is a type of chronic self-doubt that causes us to feel like we’re inadequate, despite evidence showing otherwise. The result is that we become our own worst enemy, selling ourselves short and hurting our workplace performance.
bselected recently ran a Twitter poll and to be frank, the results amazed me. The sample size was small but even so the fact that 88% of officers felt Imposter Syndrome at least occasionally was surprising. This got me thinking that a blog on how to tackle imposter syndrome may be of use.
What Is Impostor Syndrome?
Impostor syndrome causes a person to believe in their insecurities – seeing them as facts rather than opinions. It’s a psychological phenomenon that’s characterised by:
• A feeling of inadequacy. Those with impostor syndrome believe they’re not intelligent, capable, or creative enough to achieve success. As a result, they struggle to recognize their talents. They feel incompetent and experience chronic self-doubt.
• A dismissal of achievements. A person with impostor syndrome thinks their success is undeserved. They believe their accomplishments are the result of good luck and timing, not skills or qualifications.
• A feeling of fraudulence. People with impostor syndrome feel like frauds. They believe they’re actors who are deceiving others, and they often fear being “found out.”
Who Can Suffer from Impostor Syndrome?
Impostor syndrome affects people from all walks of life: Surgeons, CEOs, interns, famous actors, and acclaimed novelists are all prone to feeling like impostors. No one, regardless of their skills or accomplishments, is immune. In fact, high achievers often experience impostor syndrome. As real as impostor syndrome feels, there’s rarely any truth to it. Impostor syndrome is irrational, and it persists regardless of a person’s skills or talents.
How Impostor Syndrome Holds Us Back
As unfounded and irrational as it might be, impostor syndrome has real consequences.
• Wasted Time – Afraid of being seen as frauds, those with impostor syndrome over-prepare, spend extra hours on tasks, and waste time on revisions.
• Missed Opportunities – People with impostor syndrome feel underqualified and struggle to advocate for themselves, causing them to miss out on promotions and hiring opportunities.
• Burnout – People with impostor syndrome try to overcompensate, which leads them to push themselves too hard and burn out quickly.
• Stifled Potential – Living with crippling insecurity, those with impostor syndrome often hold themselves back and avoid risks, stifling their potential.
• Trouble Soliciting Help – Afraid to reveal their flaws and be discovered as frauds, those with impostor syndrome avoid asking for help, even if they need it.
• Isolation – To stay afloat, those with impostor syndrome may prioritise their work over their personal lives, leading to social isolation.
Pervasive feelings of self-doubt and fears of being “exposed” can also contribute to chronic stress or anxiety. Instead of enjoying your achievements, you may feel overwhelmed by the pressure to “keep up the charade.” Your self-confidence, energy, and general wellness may also take a hit.
Overcoming Impostor Syndrome
Impostor syndrome isn’t something you should simply accept. The longer you hold onto these feelings of inadequacy, the more likely you are to sabotage your career and your personal life. So, how do you overcome the setbacks and face impostor syndrome head-on? Here are six strategies that can help.
1. Record Negative Thoughts
Self-awareness is the first step toward understanding, and therefore moving past, impostor syndrome. So, record your negative thoughts and consider why they’re happening. For example, you might write down: “I don’t deserve that pay raise because John is more talented than I am.”
As you continue adding to that list of negative thoughts, you’ll start spotting the root causes of your impostor syndrome. For example, you might learn that you’re prone to making unfair social comparisons which leads you to feel inadequate.
2. Challenge Negative Thoughts
As you become aware of your negative thoughts and their causes, the next step is to challenge them. Follow two strategies:
• Think factually. Challenge each negative assumption with an undeniable fact. For example, if you think, “I’m such an idiot,” you might remind yourself, “I have two degrees and four years of work experience under my belt.”
• Practice positive affirmations. Challenge negativity with positivity. Make a list of positive affirmations and refer to them when you’re feeling insecure. For example, if you catch yourself saying, “I can’t do anything,” you might challenge that with, “I’m great at mentoring others,” or “I’m creative and persistent.”
3. Talk About It
If you keep impostor syndrome to yourself, the feelings are likely to grow. So, talk about it. Pick someone you trust, such as an adviser, mentor, close family member, or friend, and have a candid conversation about what you’re going through. Move through the markers below to explore why this approach works.
• Don’t Get Stuck in Your Head – Sharing your fears with others often diminishes their power.
• Feel Less Alone – Often, your companion will share their own feelings of “impostorism”, which can make you feel less alone.
• Put Things in Perspective – The person you confide in will likely offer some much-needed empathy and reassurance, which can put things in perspective.
4. Seek Feedback
If you suffer from impostor syndrome, you might hesitate to ask others for feedback. You might worry that, if given a chance, people will confirm your worst fears. But in reality, you’re likely your own worst critic. So, rather than making assumptions and wallowing in the negativity, seek feedback from those you respect. Even if the feedback isn’t all positive, you’ll at least have some tangible things to work toward, which can make those feelings of inadequacy more actionable.
5. Don’t Compare Yourself to Others
Comparing yourself to others is a surefire way to feel inadequate. While it’s great to have people you admire, you shouldn’t use those people as benchmarks for success. Everyone has different strengths, skills, and experiences. Compare yourself to someone else, and you’ll overlook what makes you unique.
The picture you have of others will never be complete, since you’ll only see what that person wants you to see. For example, if you scroll through social media, you’ll only see a one-dimensional, polished snapshot of a person’s life, not the full picture.
So, don’t make comparisons – they’re unhelpful and unrealistic. Instead, focus on who you are by reflecting on what you like about yourself, spending time away from social media, and doing the best work that you can do.
6. List Your Successes
It’s easy to discount one-off successes. It’s much more challenging, however, to discount an extensive list of successes. So, collect and revisit proof of your self-worth by:
• Reflecting on your past achievements. Think about how far you’ve come. What are some previous awards you’ve received, initiatives or projects you’ve completed, and pieces of praise you’ve heard? Write those achievements down. They’re proof that you got yourself to where you are today.
• Keeping a success journal. Going forward, get in the habit of jotting down all big and small wins. If you hear positive feedback, finish a challenging project, or reach a milestone achievement, add it to your list.
As this list continues to grow, you’ll start gathering overwhelming, factual evidence that your achievements aren’t accidental: They’re the result of hard work and talent.
Key Takeaways
Impostor syndrome is a type of irrational self-doubt that causes us to feel inadequate, dismiss our achievements, and call ourselves frauds. Left unchecked, impostor syndrome can lead to chronic stress and low self-confidence. It can also discourage you from taking risks, seizing opportunities, and realizing your full potential.
With the right tools, you can learn how to manage and overcome impostor syndrome effectively.
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